Nutritional contents of Principal foods Dr Paul T Francis, MD Prof. Com Med 7th April University, Zawiya, Libya

Contents Cereals and millets Pulses Vegetables Nuts and Oilseeds Fruits Animal foods

Nutritional content To plan a balanced diet We have to know the chemical composition An intake of different types of foods is needed to achieve good health.

Cereals Forms the main part of the diet They are main source of energy Nutritive value of Cereals per 100gms Rice Wheat Maize/Corn الذرة الصفراء Carbohydrate (gms) 78 71 66 Protein (gms) 7.0 12 11 Fat (gms) 0.5 1.5 3.5

Rice Rice is the staple food (الغذاء الرئيسي)of majority of people in the world Highly polished rice result in loss of important nutrients Parboiling prevents loss of nutrients and increases the shelf life

Wheat Is the next commonly used cereal in the world The protein content of wheat is more than that of rice If the wheat flour is processed to make it soft and white, it will result in loss of nutrients

Millets (الدخن) Nutritive value of Millets per 100 gms Jowar (sorghum) Bajra (Pearl millet) Ragi Carbohydrate (gms) 72 67 Proteins (gms) 10 11 7.0 Fat (gms) 2.0 5.0 1.0 السرغوم نبات كالذرة Sorghum الدخن اللؤلؤي Pearl millet

Pulses (legumes قرون النبات, بقول كالحمص ) Pulses contain 20-25% proteins Soya bean contains about 40% protein Because of the high protein content and low cost pulses are called ‘poor man’s meat’.

Vegetables Vegetables are also called ‘protective foods’ because of the high vitamin and mineral content Classified into: Green leaves Roots and tubers Other vegetables If the leaves are dark green, the nutritive value is more.

Tubers

Nuts and oilseeds Nuts and oilseeds (peanut, cashew nut, walnut, almonds(اللوز), sunflower seed etc.) contain good amount of fat and proteins. They also contain good amount of minerals However they are costly.

Fruits Fruits are also called protective foods Some fruits like banana and mangoes (المانجة) contain good amount of carbohydrate so is a source of energy also

Foods of animal origin Meat, fish, eggs, milk and dairy products They contain high quality protein and good amount of fats Vitamin B12 is seen only in animal foods Animal foods are expensive Milk is the best and most complete of all foods.

Egg Egg protein is the best protein Net Protein Utilization of egg is 100 and that of meat is only 80.

Meat v/s Pulses Meat contain 15-20% protein, which is less than that found in pulses Meat protein is of higher quality. Combination of Cereals and Pulses make a good diet

Summary Cereals/Millets are the main part of our diet They are the main source of energy Millets are cheaper than cereals Pulses are an important source of proteins Combination of Cereals and Pulses make a good diet

Summary Vegetables and Fruits contain vitamins and minerals hence also called ‘protective food’ Animal food provides us with good quality protein